Thursday, 2/11 ... Heavy Chest..(Delts & Triceps)

**This is my first time I have performed the Barbell Bench Press in over two years. I wanted to give it a try and see if I could perform it pain-free and I wanted to get a feel for how strong i was at the same time....

CHEST:
A)Barbell bench press: 185 for 2X10 reps, 205 for 1X8, 225 for 1X5, 175 for one set to total failure
B)Incline DB Press: 65 for 3 sets of 12,12,10 reps
C)Hammer Strength Incline Press Machine: 185 for 3 sets of 8 reps'

DELTS/TRICEP Supersets:
D1)Barbell front raise (straight bar): 40 lbs for 3 sets of 12...followed by:
D2)Tricep pressdowns with rope: 90 lbs for 3 sets of 12 reps (45 sec. rest between)
E1)Skullcrushers-Lying EZ Bar Extensions: 70lbs for 3 sets of 12 reps, followed by:
E2)Seated side lateral raises: 20 lbs for 3 sets of 12,12,11
F1)Rear delt-Pec Dec Machine:90lbs for 2 sets of 12 reps
F2)Precor Tricep Extension machine: 80 lbs for 2 sets of 10 reps

TOMORROW...(Weather permitting, snow/ice,etc.)...Heavy Back/Biceps